Taking good care of your body and mind is essential, but often our health and well-being can take a backseat. If you have a busy schedule, or you’re focusing all your attention on looking after your kids, it’s common to put your health on the back burner. In this guide, we’ll share some simple, accessible ways you can boost your physical and mental health.
Sleep
Most parents will be aware of the effects of disturbed sleep patterns and insomnia. It can be difficult to get enough sleep and downtime when you’re busy and you find it hard to switch off and wind down. Health experts recommend around 7 hours of sleep per night for adults. Sleeping is critical because it allows the body to recover and recharge. If you struggle to sleep, there are several self-help techniques and natural remedies you can try. Examples include changing your sleep routine and getting into a regular regimen, using CBD oil, creating a soothing, calming sleeping environment and exercising regularly. Taking 30 minutes or an hour every evening to relax and let your body and mind rest can also aid sleep. Avoid drinking caffeine and eating heavy meals late at night and keep phones and devices out of your bedroom. If sleep troubles persist, seek advice from your doctor.
Physical activity
When you’re tired or stressed, exercise may be the last thing on your mind, but if you can summon up the energy to go for a walk or a run, go to a dance, spin or yoga class, or take your bike out, you’ll feel much better. Physical activity triggers the release of endorphins, known as happy hormones, and it also increases the levels of serotonin and dopamine in the brain. Exercise can also help to relieve stress and anxiety and it’s a brilliant distraction from work pressures and other sources of stress. Try to move your body for 30 minutes every day.
Physical activity can help improve your mobility, which is particularly beneficial if you spend most of your day sitting at a desk. If you’re experiencing aches and pains, especially back pain, a chiropractor can help you improve your mobility, and may recommend some exercises you can do to further improve your symptoms. Staying active will benefit you now and in the future, so try to move your body for 30 minutes every day.
Take care of your gut health
One of the aspects of our personal health that often goes underlooked is what’s happening in our gut, but it can have such wide repercussions on the rest of your body that it really shouldn’t be ignored. Problems with digestion and gut flora can impact how we absorb nutrients, which can reduce the effectiveness of a good diet. Alongside foods that promote healthy gut bacteria, such as probiotic yogurts, pH balanced water like Xeni Waters has been shown to improve digestion, as well. Take care of your gut, it plays a bigger role than you might realize.
Lift your mood
Good health isn’t just about having a healthy body. The definition of health also covers social and mental well-being. Try to be proactive in lifting your mood and protecting your mental health. Manage stress, take time out for yourself and make time for hobbies and socializing with friends and family members. Spend more time doing things that make you feel good, for example, going to the gym, hanging out with friends, getting out into nature, reading, painting or cooking. Identify stress triggers and try to limit exposure as best you can. Ask for help if you are spinning too many plates. See your doctor if you are prone to bouts of severe stress, you feel low for long periods or you’re struggling with anxiety.
Health should be a priority for all of us, but it can often be difficult to put your health and well-being first when you’re a busy parent. Simplifying healthy living with golden rules that are easy to follow makes a huge difference. To boost your mental and physical health, embrace a sleep routine, take time to relax, incorporate physical activity into your schedule and devote more time to things that make you happy.
